Pyrmaid Training

[davissp2]

Hello Everyone,
I am new to the forum. I just joined today and I love it. I just thought I would share how I built up my legs.

First off, I am genetically gifted when it comes to training legs and back but I think this routine will help some people push past leg plateaus. I always did legs no more than one day a week. This is not a beginner plan. The volume is a bit high for beginners. If you can't lift the weights listed, then lower the weight accordingly. I loved this program because I felt that it gacve me the benefits of going light weight/high reps and heavy/low reps.

I did this plan for a while and my lifting numbers went up significantly.
On leg day I would do these lifts in this order:

Squat: Pyrmaid up as follows
Set 1: 135 lbs X 20 reps (warm up)
Set 2: 225 lbs X 15 reps
Set 3: 315 lbs X 10 reps
Set 4: 405 lbs X 5 reps
Set 5: Add enough weight to get 1 to 3 reps max
*Sometimes I would do additional sets by pyramiding down in weight also but it's optional*

45 Degree Leg Press:
Set 1: 485 lbs X 20 reps (warm up)
Set 2: 685 lbs X 20 reps
Set 3: 885 lbs X 15 reps
Set 4: 1050 lbs X 15 reps
Set 5: 1250 lbs X 10 reps
Set 6: 1350 lbs to failure

Romanian Deadlifts:
Set 1: 135 lbs X 10 reps
Set 2: 135 lbs X 10 reps
Set 3: 135 lbs X 10 reps

Leg Extensions:
3 sets of 10 reps (don't remember the weight used but I used the max my legs could still take for 10 reps)

Leg Curls:
3 sets of 10 reps (don't remember the weight used but I used the max my legs could still take for 10 reps)